Callisthenics
You may not be familiar with the term calisthenics, but you will recognise the exercises. Push-ups, pull-ups, sit-ups, squats, burpees: they are tried and tested. These classics have been around for hundreds of years. If exercise had a theory of natural selection, they would be on top of the food chain. They have endured because they are effective.
Callisthenics have been a staple of boxing gyms forever. Why? Because they are perfect for muscular, aerobic and anaerobic conditioning. Using only your bodyweight — and basic equipment — you can exercise large muscle groups. This provides functional strength using compound movements. It is the antithesis of something like a bicep curl.
As a coach I love bodyweight exercises. They are suitable for everyone. They are portable and granular. You can do them almost anywhere. If you can’t do two push-ups, you can begin by doing one. If you can’t do one, you can build up to that by using progressions. For example, if you can't complete a push-up, you can start by working from your knees first.
Progressions work in the opposite direction too. You can make push-ups harder by changing your hand position, or perform them on inclines.
Leveraging your own bodyweight provides endless options to get stronger and fitter. If you can’t work with your own bodyweight, then you are either too heavy or not strong enough — pick your poison. Callisthenics are the ultimate leveller — the pound-for-pound supremo of exercise routines.
They also offer a safe bridge to more specialised resistance training. A sustained bodyweight programme can prepare your body for more strenuous workloads. Trainers call this general physical preparation (GPP).
In the past, many boxing trainers would not allow their fighters to even look at a weight. Conventional wisdom of the time was that weights slowed a boxer down. There is a long debate that still rumbles on about old school and new school training methods.
I don’t take a side. I like to select from both — taking what is useful, and jettisoning what isn’t. But if anyone ever questions the validity of calisthenics, ask them to perform burpee-jumps for 1 minute. Then ask them their opinion again.
Starting out, take the time to get your form correct. Sueeze every last drop from the movement. Don’t fixate on reps. It’s better to do five good form exercises at a slow pace than twenty with poor form. Balance your exercises, dividing them into three splits — legs, core, arms and shoulders.
Here are some example splits:
Squats / sit-ups / push-ups
Calf raises / knee-elbow sit-ups / wide-arm push-ups
Lunges / crunches / close-grip push-ups
Try breaking up sets into smaller numbers throughout your day. You’ll be amazed at how many you can get done.
Once happy with your form, you can start completing sets for time. This hits the sweet spot of power, strength and conditioning. And this is when you will enjoy the true benefits of callisthenics.
